Building biceps

I've always heard that the ability to build a bicep peak was pretty
much genetic: some people get football shaped mounds, and others get a
peak.

This may have something to do with age, or with a new technique I've
been using, but I've noticed as I work out now that I'm getting a nice
little peak going, where I've never had anything other than a large
mound before. Biceps have always been my weak spot, though, so this
gain has encouraged me to want to really get some nice guns.

The new technique I'm using goes like this:

I'm doing 3x15 concentration curls with 15lb dumbbells. But in addition
to doing them relatively slow, when I get the weight to the
fully-flexed point, I hold for a second and flex my bicep as hard as I
can.

The first time I did this, by the 10th rep I thought I was ripping my
muscle off of the bone!

I follow this with regular hammer curls (no flex at the top) to finish
working the bicep.

I don't know if this technique is old hat around here, but I just
recently discovered it and thought that others might benefit from it.
It was posted in a Muscle & Fitness a few years ago.

Now, with that being said, here's my question:

In the traditional "flex" pose, showing the inside of my arm, I'm
developing some nice biceps. Nothing to show off yet, of course, but I
can see a good enough change to be encouraged. But if I bring my hand
towards my chest, showing the outside of my arm, you don't really see
anything. The triceps are looking good (thanks again to the push-ups),
but not the bideps. Is this because I'm neglecting something, or is it
just a lack of definition that will come over time?

Jason wrote:

> I've always heard that the ability to build a
> bicep peak was pretty much genetic:

True.

> some people get football shaped mounds,
> and others get a peak.

True.

> This may have something to do with age, or
> with a new technique I've been using, but I've
> noticed as I work out now that I'm getting a nice
> little peak going,

Congratulations.

> where I've never had anything other than a large
> mound before.

Have you ever trained biceps before? Whatever exercise you do will
unleash whatever genetics you may possess, right?

> Biceps have always been my weak spot, though,
> so this gain has encouraged me to want to really
> get some nice guns.

Have I mentioned my WELCOME TO THE GUN SHOW t-shirt? THAT is a winner
of gym t.

> The new technique I'm using goes like this:
>
> I'm doing 3x15 concentration curls with 15lb dumbbells.

Three sets of 15 reps using 15-pound dumbbells? Thank you.

(dances in circles)

*I AM HYOOOOGE!!!!* I AM ~*HAAAYYYOOOOOOGE!!!!*~

Ahem.

> But in addition to doing them relatively slow,
> when I get the weight to the fully-flexed point,
> I hold for a second and flex my bicep as hard
> as I can.
>
> The first time I did this, by the 10th rep I thought
> I was ripping my muscle off of the bone!
>
> I follow this with regular hammer curls (no flex
> at the top) to finish working the bicep.
>
> I don't know if this technique is old hat around
> here, but I just recently discovered it and thought
> that others might benefit from it.

You are a generous soul. Very nice of you to contribute what you
believe may be of assistance. And, yeah, it's always interesting to
read what people are doing in the gym. Kudos.

> It was posted in a Muscle & Fitness a few years
> ago.
>
> Now, with that being said, here's my question:
>
> In the traditional "flex" pose, showing the inside of
> my arm, I'm developing some nice biceps. Nothing to
> show off yet, of course, but I can see a good enough
> change to be encouraged. But if I bring my hand
> towards my chest, showing the outside of my arm,
> you don't really see anything.

Lots of different types of curls. Switch things up. Regardless of that,
exercise builds the muscle while diet shows it off. And, yes, if I have
one bodypart (other than quads and, hey, what a frigging show-off
muscle that is, eh?) that I'm happy with, it's my biceps.

> The triceps are looking good (thanks again to the push-ups),

WHAT? YOU HAVE GOOD TRICEPS?

(adds Jason to Those Most Hated list)

Bastard.

> but not the bideps. Is this because I'm neglecting
> something, or is it just a lack of definition that
> will come over time?

Have you mentioned your bodyfat percentage? Again, exercise builds the
muscle while diet makes the muscle you've built more visible. Working
with fifteens is not going to do much for your biceps, imo. And if
you're high teens on bodyfat percentage then what little muscle you
have is not going to be seen.

--
Curt

> Have you ever trained biceps before? Whatever exercise you do will
> unleash whatever genetics you may possess, right?

Sorry, I had mentioned some of this in an earlier thread, and never
know if I should repeat it in a new thread. I tend to make long posts
as it is, and hate to risk making it too long and boring.

I've been completely sedentary for about 8 years, due to a rather
severe hand injury. Before that, I did train the biceps (more focus on
the chest and shoulders, though), but never developed a peak. At the
time, though, I treated the biceps the same that I did my chest: high
weight, low reps.


> Have I mentioned my WELCOME TO THE GUN SHOW t-shirt? THAT is a winner
> of gym t.

When my arms hit 20", I'll be sure to get one of those. It might be
awhile, though ;-)


> Three sets of 15 reps using 15-pound dumbbells? Thank you.
>
> (dances in circles)
>
> *I AM HYOOOOGE!!!!* I AM ~*HAAAYYYOOOOOOGE!!!!*~
>
> Ahem.

Rub it in, rub it in! I would like to blame the low weight on my bad
hand, but to be honest it's pretty tough on both of my arms, so I'm
just a wimp. By that 3rd set, I struggle with the last 1 or 2 reps. I'm
afraid that my dream of Dave Draper arms is still a little way off...


> You are a generous soul. Very nice of you to contribute what you
> believe may be of assistance. And, yeah, it's always interesting to
> read what people are doing in the gym. Kudos.

Thanks, Curt.


> Lots of different types of curls. Switch things up. Regardless of that,
> exercise builds the muscle while diet shows it off. And, yes, if I have
> one bodypart (other than quads and, hey, what a frigging show-off
> muscle that is, eh?) that I'm happy with, it's my biceps.

I've read arguments that the way you hold your hands have an impact on
the way the bicep grows, so I was thinking about adding a set of
preachers curls with an EZ curl bar to my routine (turning my hands
inward more than I currently hold them). As a man with big guns, would
you recommend that? If so, should I add it to a routine of
concentration and hammer curls, or is that too much focus on one muscle
for one workout?


> WHAT? YOU HAVE GOOD TRICEPS?
>
> (adds Jason to Those Most Hated list)
>
> Bastard.

Don't hate me too much, at least you have the show-worthy biceps! Girls
never check out the triceps.

Opposite of my biceps, my chest and triceps have always grown rapidly.
I had definition in my triceps before I ever worked out the first time.


> Have you mentioned your bodyfat percentage? Again, exercise builds the
> muscle while diet makes the muscle you've built more visible. Working
> with fifteens is not going to do much for your biceps, imo. And if
> you're high teens on bodyfat percentage then what little muscle you
> have is not going to be seen.

I used an online bodyfat calculator that gave me a whopping 26%, but I
don't think it's terribly accurate (Andrzej and I had an enlightening
discussion on this in a different thread). Regardless, though, I can't
imagine that I'm any lower than 19%, but I'm still fairly new to
working out after my long break so I'm not disheartened by it.

As of my last measurement (Dec 10), I weigh in at 175, my chest is 45
1/4", my biceps are 15", my stomach at the navel is 37", my hips are
34", and my thighs are 23 1/2". I'm also a shorty at 5' 4" tall.

- Jason

Dnia 2006-12-14 Jason napisa³(a):
> I've always heard that the ability to build a bicep peak was pretty
> much genetic: some people get football shaped mounds, and others get a
> peak.

Mostly true.

> This may have something to do with age, or with a new technique I've
> been using, but I've noticed as I work out now that I'm getting a nice
> little peak going,

Technique. Age doesn't change your genetics.

> where I've never had anything other than a large
> mound before. Biceps have always been my weak spot, though, so this
> gain has encouraged me to want to really get some nice guns.
>
> The new technique I'm using goes like this:
>
> I'm doing 3x15 concentration curls with 15lb dumbbells. But in addition
> to doing them relatively slow, when I get the weight to the
> fully-flexed point, I hold for a second and flex my bicep as hard as I
> can.
>
> The first time I did this, by the 10th rep I thought I was ripping my
> muscle off of the bone!
>
> I follow this with regular hammer curls (no flex at the top) to finish
> working the bicep.
>
> I don't know if this technique is old hat around here, but I just
> recently discovered it and thought that others might benefit from it.
> It was posted in a Muscle & Fitness a few years ago.

Holding peak contraction for a while isn't anything new. I do that
with my chin-ups while trying to bring my chest to touch the bar with
every rep, for example. However, I tend to think that short peaky
biceps look freaky, so I always start my chin-ups from an absolute dead
hang, and I start it with a shrug.

Not that I say that you should do chin-ups! No way. No. I'd never do
that. It's just that if you put several wedges under your open doors
to transfer the load to the floor, you could get pretty damn good
biceps workout by just doing pull-ups off your door. But I'd never
suggest it to you. No sir. Why would I do that?

> Now, with that being said, here's my question:
>
> In the traditional "flex" pose, showing the inside of my arm, I'm
> developing some nice biceps. Nothing to show off yet, of course, but I
> can see a good enough change to be encouraged. But if I bring my hand
> towards my chest, showing the outside of my arm, you don't really see
> anything. The triceps are looking good (thanks again to the push-ups),
> but not the bideps. Is this because I'm neglecting something, or is it
> just a lack of definition that will come over time?

To make your biceps "stick out" even with straight arm you need to have
your long head developed (close to elbow). Like, for an absolutely
random example, when you can't do full chin-ups any more and instead of
that you just break your elbows a bit and do a Kelso shrug for several
reps at the end of your set. Just a random example, mind you, but it
actually works like that.

BTW - playing with shapes of muscles before one developed some sickly
amount of size makes not much sense, as you see. You need both peak
and length of a muscle belly to make it look good in various poses.
Full range of motion does all that for you for free.

--
Andrzej Rosa 1127R

Dnia 2006-12-14 Jason napisa³(a):
>
>> Lots of different types of curls. Switch things up. Regardless of that,
>> exercise builds the muscle while diet shows it off. And, yes, if I have
>> one bodypart (other than quads and, hey, what a frigging show-off
>> muscle that is, eh?) that I'm happy with, it's my biceps.
>
> I've read arguments that the way you hold your hands have an impact on
> the way the bicep grows, so I was thinking about adding a set of
> preachers curls with an EZ curl bar to my routine

I didn't remember that you have a bad hand, so I wrote how to make
chin-ups work for you, but in case you can't do chin-ups do preacher
curls.

BTW - could you describe what you can do and can't do with your bad
hand? To be honest, I think that your routine could be made a bit more
balance, and once I knew what moves are possible and what are a no-no I
could maybe give you some good hints?

--
Andrzej Rosa 1127R

> BTW - could you describe what you can do and can't do with your bad
> hand? To be honest, I think that your routine could be made a bit more
> balance, and once I knew what moves are possible and what are a no-no I
> could maybe give you some good hints?

Do you know what a circular saw is? It's like a table saw, but
hand-held. Well, using one of these I completely severed my left hand,
starting at the first joint of the thumb (just below the nail), and
ending at the crease in the meat of your hand below your pinky knuckle.
It was all reattached, and I can use it to some degree, but with
limitations.

1. I have very little feeling above the scar. You could poke me with a
needle and I'd never feel it, but if you rub the hand then it tingles
like it's asleep.

2. The index and middle finger move normally, but the knuckle of the
ring finger doesn't really move. It will move if I force it, but
there's no cartilage there so it hurts (a lot) to do so. My thumb is in
a similar position: I can move the joint beneath the nail a little, but
not much.

3. The pinky is the real mess. There is no knuckle at all there, and
the first part of the bone is shorter than usual and fused to the bone
in my actual hand. I can bend the top joint, but that's about it.

4. The muscle that's in the meat of your hand is put together kind of
weird, so it flexes in 2 places: below the scar, and above the scar.

5. I can't spread my fingers out to any real degree, because the ring
finger and pinky holds the other two fingers in place. My pinky will
only separate from my ring finger by about 1/2".

6. Because of all of this, I have no real gripping power. You don't
realize it until it's gone, but most of your grip originates from your
pinky and that meaty part of your hand. Try doing a curl while only
gripping with your index finger, middle finger, and thumb, and you'll
see what I mean. A bar can realistically slide out of my hand without
me even knowing it (which is why I avoid heavy weights now).


Now, with all that being said, I think that I can handle chin-ups and
pull-ups OK, as long as I can find a strap to hold my hand into place.
I'm not comfortable pushing 200lbs in front of my face (bench press)
while knowing that it could all slide out and crash into my head,
though :-)

I would really appreciate any thoughts on balancing my routine. What
I've done so far has had excellent results, but I suspect that this is
just a surge from going from nothing to something and that the next 30
days will be a lot less remarkable without putting some real thought
into the routine.

- Jason

"Jason" <jwcarlton@gmail.com> wrote:
>
>In the traditional "flex" pose, showing the inside of my arm, I'm
>developing some nice biceps. Nothing to show off yet, of course, but I
>can see a good enough change to be encouraged. But if I bring my hand
>towards my chest, showing the outside of my arm, you don't really see
>anything. The triceps are looking good (thanks again to the push-ups),
>but not the bideps. Is this because I'm neglecting something, or is it
>just a lack of definition that will come over time?

[1] Lack of definition. Lose more fat.
[2] Work triceps harder. It makes a big difference in the appearance
of the biceps from a lateral view.

Dnia 2006-12-14 Jason napisa³(a):
>> BTW - could you describe what you can do and can't do with your bad
>> hand? To be honest, I think that your routine could be made a bit more
>> balance, and once I knew what moves are possible and what are a no-no I
>> could maybe give you some good hints?
>
> Do you know what a circular saw is? It's like a table saw, but
> hand-held. Well, using one of these I completely severed my left hand,
> starting at the first joint of the thumb (just below the nail), and
> ending at the crease in the meat of your hand below your pinky knuckle.
> It was all reattached, and I can use it to some degree, but with
> limitations.

OK. I got it.

> 1. I have very little feeling above the scar. You could poke me with a
> needle and I'd never feel it, but if you rub the hand then it tingles
> like it's asleep.
>
> 2. The index and middle finger move normally, but the knuckle of the
> ring finger doesn't really move. It will move if I force it, but
> there's no cartilage there so it hurts (a lot) to do so. My thumb is in
> a similar position: I can move the joint beneath the nail a little, but
> not much.
>
> 3. The pinky is the real mess. There is no knuckle at all there, and
> the first part of the bone is shorter than usual and fused to the bone
> in my actual hand. I can bend the top joint, but that's about it.
>
> 4. The muscle that's in the meat of your hand is put together kind of
> weird, so it flexes in 2 places: below the scar, and above the scar.
>
> 5. I can't spread my fingers out to any real degree, because the ring
> finger and pinky holds the other two fingers in place. My pinky will
> only separate from my ring finger by about 1/2".
>
> 6. Because of all of this, I have no real gripping power. You don't
> realize it until it's gone, but most of your grip originates from your
> pinky and that meaty part of your hand. Try doing a curl while only
> gripping with your index finger, middle finger, and thumb, and you'll
> see what I mean. A bar can realistically slide out of my hand without
> me even knowing it (which is why I avoid heavy weights now).

I see. Straps are an obvious suggestions, and I think that you know it
already, but there exist also such a thing like a weightlifting hooks.

For example this:
http://www.amazon.com/exec/obidos/tg...LPKWU?v=glance

You should be able to get the idea of what it is and how it works.
Between straps and this you should be fine, I think.

> Now, with all that being said, I think that I can handle chin-ups and
> pull-ups OK, as long as I can find a strap to hold my hand into place.
> I'm not comfortable pushing 200lbs in front of my face (bench press)
> while knowing that it could all slide out and crash into my head,
> though :-)

So don't do it. Bench press is not necessary.

> I would really appreciate any thoughts on balancing my routine. What
> I've done so far has had excellent results, but I suspect that this is
> just a surge from going from nothing to something and that the next 30
> days will be a lot less remarkable without putting some real thought
> into the routine.

You did great job, and that's what made you successful. How come you
people can be so modest? I'll get ill without feeding my ego from
time to time. ;-)

But going back to what you might do for your back and shoulders. First
I think that you'd be wise to get chin-up bar if you plan to keep
exercising at home (and I think that you should, because it works for
you). Once you'll get it you may find that so called "blast straps" or
"power rings" attached to it are really good thing. I'll go with
homemade straps, because you may tailor-make it to fit your bad hand.
I use just rubber hose for handles, but you may find it useful to make
your handles better. Do what feels right for you.

Find a supplier of webbing around you and buy enough of it. I think
that wide ones would be better for you, but do whatever feels best.
You basically attach a long strap to your chin-up bar and you have a
very good exerciser. You can do bodyweight flyes, for example. You
can train your abs doing something like an ab-wheel. You can do
bodyweight rows using whatever fraction of bodyweight you can safely
use, and once you are able to pull your full bodyweight, you aren't
restricted with your range of motion by a bar.

http://asp.elitefts.com/qa/default.a...ap%20Exercises
Here you have loads of ideas of what can be done with blast straps.

Going back to your routine, I think that you should try doing what I
just described as Andrzej's Fly in my post to Curt in the thread about
our last workout. They are sort of unilateral bent over flyes, just
with better force curve than your typical bent over flyes.

The point of it is to develop muscles around your shoulder joint
equally. Your shoulder is like a golf ball on a t-piece, so if one side
is overdeveloped as compared to the other side, they become unstable.
It hurts! Besides, once you start doing pulls your posture should
improve, and just by the virtue of this your chest will look bigger and
stronger.

Oh - it's possible to attach your blast straps directly to your door.
Just make a loop of webbing and close it behind your door, close to the
hinges. Now you have something to which you can attach things. Good
for travelers too.

Here you should find some hints how to work it out in practice:
http://www.angelfire.com/ny5/shenand...unt/grunt.html

--
Andrzej Rosa 1127R

Dnia 2006-12-14 Andrzej Rosa napisa³(a):
> Here you should find some hints how to work it out in practice:
> http://www.angelfire.com/ny5/shenand...unt/grunt.html

I looked into that page, and I thought that maybe this kind of grip
assist will be enough for you?
http://www.angelfire.com/ar3/thehook/grunt/assist2.jpg

--
Andrzej Rosa 1127R

Andrzej Rosa wrote:
> Dnia 2006-12-14 Jason napisa³(a):
>>> BTW - could you describe what you can do and can't do with your bad
>>> hand? To be honest, I think that your routine could be made a bit
>>> more balance, and once I knew what moves are possible and what are
>>> a no-no I could maybe give you some good hints?
>>
>> Do you know what a circular saw is? It's like a table saw, but
>> hand-held. Well, using one of these I completely severed my left
>> hand, starting at the first joint of the thumb (just below the
>> nail), and ending at the crease in the meat of your hand below your
>> pinky knuckle. It was all reattached, and I can use it to some
>> degree, but with limitations.
>
> OK. I got it.
>
>> 1. I have very little feeling above the scar. You could poke me with
>> a needle and I'd never feel it, but if you rub the hand then it
>> tingles like it's asleep.
>>
>> 2. The index and middle finger move normally, but the knuckle of the
>> ring finger doesn't really move. It will move if I force it, but
>> there's no cartilage there so it hurts (a lot) to do so. My thumb is
>> in a similar position: I can move the joint beneath the nail a
>> little, but not much.
>>
>> 3. The pinky is the real mess. There is no knuckle at all there, and
>> the first part of the bone is shorter than usual and fused to the
>> bone in my actual hand. I can bend the top joint, but that's about
>> it.
>>
>> 4. The muscle that's in the meat of your hand is put together kind of
>> weird, so it flexes in 2 places: below the scar, and above the scar.
>>
>> 5. I can't spread my fingers out to any real degree, because the ring
>> finger and pinky holds the other two fingers in place. My pinky will
>> only separate from my ring finger by about 1/2".
>>
>> 6. Because of all of this, I have no real gripping power. You don't
>> realize it until it's gone, but most of your grip originates from
>> your pinky and that meaty part of your hand. Try doing a curl while
>> only gripping with your index finger, middle finger, and thumb, and
>> you'll see what I mean. A bar can realistically slide out of my hand
>> without me even knowing it (which is why I avoid heavy weights now).
>
> I see. Straps are an obvious suggestions, and I think that you know
> it already, but there exist also such a thing like a weightlifting
> hooks.
>
> For example this:
> http://www.amazon.com/exec/obidos/tg...LPKWU?v=glance
>
> You should be able to get the idea of what it is and how it works.
> Between straps and this you should be fine, I think.
>
>> Now, with all that being said, I think that I can handle chin-ups and
>> pull-ups OK, as long as I can find a strap to hold my hand into
>> place. I'm not comfortable pushing 200lbs in front of my face (bench
>> press) while knowing that it could all slide out and crash into my
>> head, though :-)
>
> So don't do it. Bench press is not necessary.
>
>> I would really appreciate any thoughts on balancing my routine. What
>> I've done so far has had excellent results, but I suspect that this
>> is just a surge from going from nothing to something and that the
>> next 30 days will be a lot less remarkable without putting some real
>> thought into the routine.
>
> You did great job, and that's what made you successful. How come you
> people can be so modest? I'll get ill without feeding my ego from
> time to time. ;-)
>
> But going back to what you might do for your back and shoulders.
> First I think that you'd be wise to get chin-up bar if you plan to
> keep exercising at home (and I think that you should, because it
> works for you). Once you'll get it you may find that so called
> "blast straps" or "power rings" attached to it are really good thing.
> I'll go with homemade straps, because you may tailor-make it to fit
> your bad hand.
> I use just rubber hose for handles, but you may find it useful to make
> your handles better. Do what feels right for you.
>
> Find a supplier of webbing around you and buy enough of it. I think
> that wide ones would be better for you, but do whatever feels best.
> You basically attach a long strap to your chin-up bar and you have a
> very good exerciser. You can do bodyweight flyes, for example. You
> can train your abs doing something like an ab-wheel. You can do
> bodyweight rows using whatever fraction of bodyweight you can safely
> use, and once you are able to pull your full bodyweight, you aren't
> restricted with your range of motion by a bar.
>
> http://asp.elitefts.com/qa/default.a...ap%20Exercises

Want some!!!! $50 shipping though !!!

--
Bully
Protein bars: http://www.proteinbars.co.uk

"Be who you are and say what you feel, because those who mind don't
matter, and those who matter don't mind." - Dr. Seuss

Dnia 2006-12-14 Bully napisa³(a):
> Andrzej Rosa wrote:
>> Find a supplier of webbing around you and buy enough of it. I think
>> that wide ones would be better for you, but do whatever feels best.
>> You basically attach a long strap to your chin-up bar and you have a
>> very good exerciser. You can do bodyweight flyes, for example. You
>> can train your abs doing something like an ab-wheel. You can do
>> bodyweight rows using whatever fraction of bodyweight you can safely
>> use, and once you are able to pull your full bodyweight, you aren't
>> restricted with your range of motion by a bar.
>>
>> http://asp.elitefts.com/qa/default.a...ap%20Exercises
>
> Want some!!!! $50 shipping though !!!

These were virtually free:
http://www.angelfire.com/ny5/shenand...t/dippush1.jpg
http://www.angelfire.com/ny5/shenand...t/dippush2.jpg
http://www.angelfire.com/ny5/shenand...t/dippush3.jpg

Well, a bit of sewing, but one can get away with knots, if appearance
is not an issue.

--
Andrzej Rosa 1127R

Andrzej Rosa wrote:
> Dnia 2006-12-14 Bully napisa³(a):
>> Andrzej Rosa wrote:
>>> Find a supplier of webbing around you and buy enough of it. I think
>>> that wide ones would be better for you, but do whatever feels best.
>>> You basically attach a long strap to your chin-up bar and you have a
>>> very good exerciser. You can do bodyweight flyes, for example. You
>>> can train your abs doing something like an ab-wheel. You can do
>>> bodyweight rows using whatever fraction of bodyweight you can safely
>>> use, and once you are able to pull your full bodyweight, you aren't
>>> restricted with your range of motion by a bar.
>>>
>>> http://asp.elitefts.com/qa/default.a...ap%20Exercises
>>
>> Want some!!!! $50 shipping though !!!
>
> These were virtually free:
> http://www.angelfire.com/ny5/shenand...t/dippush1.jpg
> http://www.angelfire.com/ny5/shenand...t/dippush2.jpg
> http://www.angelfire.com/ny5/shenand...t/dippush3.jpg
>
> Well, a bit of sewing, but one can get away with knots, if appearance
> is not an issue.

Neat! Who's the dude with his hat on backwards?

--
Bully
Protein bars: http://www.proteinbars.co.uk

"Be who you are and say what you feel, because those who mind don't
matter, and those who matter don't mind." - Dr. Seuss

Dnia 2006-12-14 Bully napisa³(a):
> Andrzej Rosa wrote:
>> Dnia 2006-12-14 Bully napisa³(a):
>>> Andrzej Rosa wrote:
>>>> Find a supplier of webbing around you and buy enough of it. I think
>>>> that wide ones would be better for you, but do whatever feels best.
>>>> You basically attach a long strap to your chin-up bar and you have a
>>>> very good exerciser. You can do bodyweight flyes, for example. You
>>>> can train your abs doing something like an ab-wheel. You can do
>>>> bodyweight rows using whatever fraction of bodyweight you can safely
>>>> use, and once you are able to pull your full bodyweight, you aren't
>>>> restricted with your range of motion by a bar.
>>>>
>>>> http://asp.elitefts.com/qa/default.a...ap%20Exercises
>>>
>>> Want some!!!! $50 shipping though !!!
>>
>> These were virtually free:
>> http://www.angelfire.com/ny5/shenand...t/dippush1.jpg
>> http://www.angelfire.com/ny5/shenand...t/dippush2.jpg
>> http://www.angelfire.com/ny5/shenand...t/dippush3.jpg
>>
>> Well, a bit of sewing, but one can get away with knots, if appearance
>> is not an issue.
>
> Neat! Who's the dude with his hat on backwards?

Some "Jeff from NC".
http://www.angelfire.com/ny5/shenand...odyweight.html

--
Andrzej Rosa 1127R

Andrzej Rosa wrote:
> Dnia 2006-12-14 Bully napisa³(a):
>> Andrzej Rosa wrote:
>>> Dnia 2006-12-14 Bully napisa³(a):
>>>> Andrzej Rosa wrote:
>>>>> Find a supplier of webbing around you and buy enough of it. I
>>>>> think that wide ones would be better for you, but do whatever
>>>>> feels best. You basically attach a long strap to your chin-up bar
>>>>> and you have a very good exerciser. You can do bodyweight flyes,
>>>>> for example. You can train your abs doing something like an
>>>>> ab-wheel. You can do bodyweight rows using whatever fraction of
>>>>> bodyweight you can safely use, and once you are able to pull your
>>>>> full bodyweight, you aren't restricted with your range of motion
>>>>> by a bar.
>>>>>
>>>>> http://asp.elitefts.com/qa/default.a...ap%20Exercises
>>>>
>>>> Want some!!!! $50 shipping though !!!
>>>
>>> These were virtually free:
>>> http://www.angelfire.com/ny5/shenand...t/dippush1.jpg
>>> http://www.angelfire.com/ny5/shenand...t/dippush2.jpg
>>> http://www.angelfire.com/ny5/shenand...t/dippush3.jpg
>>>
>>> Well, a bit of sewing, but one can get away with knots, if
>>> appearance is not an issue.
>>
>> Neat! Who's the dude with his hat on backwards?
>
> Some "Jeff from NC".
> http://www.angelfire.com/ny5/shenand...odyweight.html

I was going to the "hardware store" already next week for sandbag making
equipment. Looks like my shopping list just grew

--
Bully
Protein bars: http://www.proteinbars.co.uk

"Be who you are and say what you feel, because those who mind don't
matter, and those who matter don't mind." - Dr. Seuss

Jason wrote:
[...]

> Sorry, I had mentioned some of this in an earlier thread, and never
> know if I should repeat it in a new thread. I tend to make long posts
> as it is, and hate to risk making it too long and boring.

My error. I had read that info, but appreciate the review, Jason.

[...]

I scribbled:

> > Have I mentioned my WELCOME TO THE GUN SHOW t-shirt? THAT is a winner
> > of gym t.
>
> When my arms hit 20", I'll be sure to get one of those. It might be
> awhile, though ;-)

Ha! Well, I'm decidedly NOT at the 20-inch mark.

[...]

> <snip> As a man with big guns, <snip>

ahahAHAHAHA! Again, and *NOT* to misrepresent, I'm am most certainly
NOT at the 20-, 19-, 18-, 17-, 16-, or, hell, even 15-inch mark. I have
the guns of a 12-year-old (or not much better than my 15-year-old
self). Regardless, I do have a decent peak on ye olde biceps.

> > WHAT? YOU HAVE GOOD TRICEPS?
> >
> > (adds Jason to Those Most Hated list)
> >
> > Bastard.
>
> Don't hate me too much, at least you have the show-
> worthy biceps! Girls never check out the triceps.

Actually, I believe (yes, believe it or not) girls check out my sense
of humor most often.

> Opposite of my biceps, my chest and triceps have always grown rapidly.
> I had definition in my triceps before I ever worked out the first time.
[...]

> I used an online bodyfat calculator that gave me a whopping 26%, but I
> don't think it's terribly accurate (Andrzej and I had an enlightening
> discussion on this in a different thread). Regardless, though, I can't
> imagine that I'm any lower than 19%, but I'm still fairly new to
> working out after my long break so I'm not disheartened by it.

Excellent on the anti-disheartened attitude.

> As of my last measurement (Dec 10), I weigh in at 175, my chest is 45
> 1/4", my biceps are 15", my stomach at the navel is 37", my hips are
> 34", and my thighs are 23 1/2". I'm also a shorty at 5' 4" tall.

HA! I have nearly those measurements however stretched over about an
additional foot of height. I'm the Jason Fun House Mirror version. ;o)

> - Jason

--
Curt

On Thu, 14 Dec 2006 02:07:13 -0500, JMW
<jmwilliams@enforcergraphics.f2s.com> wrote:

>"Jason" <jwcarlton@gmail.com> wrote:
>>
>>In the traditional "flex" pose, showing the inside of my arm, I'm
>>developing some nice biceps. Nothing to show off yet, of course, but I
>>can see a good enough change to be encouraged. But if I bring my hand
>>towards my chest, showing the outside of my arm, you don't really see
>>anything. The triceps are looking good (thanks again to the push-ups),
>>but not the bideps. Is this because I'm neglecting something, or is it
>>just a lack of definition that will come over time?
>
>[1] Lack of definition. Lose more fat.
>[2] Work triceps harder. It makes a big difference in the appearance
>of the biceps from a lateral view.

So training the tricep give a bicep peak? I don't think so.

Shute <Shute@nowhere.com> wrote:

>On Thu, 14 Dec 2006 02:07:13 -0500, JMW
><jmwilliams@enforcergraphics.f2s.com> wrote:
>
>>"Jason" <jwcarlton@gmail.com> wrote:
>>>
>>>In the traditional "flex" pose, showing the inside of my arm, I'm
>>>developing some nice biceps. Nothing to show off yet, of course, but I
>>>can see a good enough change to be encouraged. But if I bring my hand
>>>towards my chest, showing the outside of my arm, you don't really see
>>>anything. The triceps are looking good (thanks again to the push-ups),
>>>but not the bideps. Is this because I'm neglecting something, or is it
>>>just a lack of definition that will come over time?
>>
>>[1] Lack of definition. Lose more fat.
>>[2] Work triceps harder. It makes a big difference in the appearance
>>of the biceps from a lateral view.
>
>So training the tricep give a bicep peak? I don't think so.

I don't think so, either. But it enhances the separation between
biceps and triceps. Now do you understand?

John Williams wrote:
> Shute wrote:
> > JMW wrote:
> >>"Jason" wrote:
> >>>
> >>><snip> The triceps are looking good (thanks again to the push-ups),
> >>>but not the bideps. Is this because I'm neglecting something, or is it
> >>>just a lack of definition that will come over time?
> >>
> >>[1] Lack of definition. Lose more fat.
> >>[2] Work triceps harder. It makes a big difference in the appearance
> >>of the biceps from a lateral view.
> >
> >So training the tricep give a bicep peak? I don't think so.
>
> I don't think so, either. But it enhances the separation between
> biceps and triceps.

So we're (John Williams, Shute, yours truly) agreed that training
triceps doesn't give a bicep peak? Good.

It also does not enhance the separation between biceps and triceps.
Separation is determined by diet.

> Now do you understand?

Now do you?

That is, do you understand that you, John Williams, are obviously being
less than exact, precise, and understandable?

Hth.

--
Curt

Shute wrote:
> On Thu, 14 Dec 2006 02:07:13 -0500, JMW
> <jmwilliams@enforcergraphics.f2s.com> wrote:
>
>> "Jason" <jwcarlton@gmail.com> wrote:
>>>
>>> In the traditional "flex" pose, showing the inside of my arm, I'm
>>> developing some nice biceps. Nothing to show off yet, of course,
>>> but I can see a good enough change to be encouraged. But if I bring
>>> my hand towards my chest, showing the outside of my arm, you don't
>>> really see anything. The triceps are looking good (thanks again to
>>> the push-ups), but not the bideps. Is this because I'm neglecting
>>> something, or is it just a lack of definition that will come over
>>> time?
>>
>> [1] Lack of definition. Lose more fat.
>> [2] Work triceps harder. It makes a big difference in the appearance
>> of the biceps from a lateral view.
>
> So training the tricep give a bicep peak? I don't think so.

If you are going to try and pick JMW's post apart, at least do it without
making a complete retard out of yourself.

--
Bully
Protein bars: http://www.proteinbars.co.uk

"Be who you are and say what you feel, because those who mind don't
matter, and those who matter don't mind." - Dr. Seuss

"Curt" <curtjames@gmail.com> schreef:

>> I don't think so, either. But it enhances the separation between
>> biceps and triceps.

> So we're (John Williams, Shute, yours truly) agreed that training
> triceps doesn't give a bicep peak? Good.

> It also does not enhance the separation between biceps and triceps.
> Separation is determined by diet.

Perhaps a little Brachialis development helps to seperate the bis from tris.

http://www.schwarzenegger.it/gallery...lery1/ga29.jpg

And eh...diet ;-O

----
Pete

Pete wrote:
> "Curt" <curtjames@gmail.com> schreef:
>
>>> I don't think so, either. But it enhances the separation between
>>> biceps and triceps.
>
>> So we're (John Williams, Shute, yours truly) agreed that training
>> triceps doesn't give a bicep peak? Good.
>
>> It also does not enhance the separation between biceps and triceps.
>> Separation is determined by diet.
>
> Perhaps a little Brachialis development helps to seperate the bis
> from tris.
> http://www.schwarzenegger.it/gallery...lery1/ga29.jpg
>
> And eh...diet ;-O
>
> ----
> Pete

....and something in the way of genetics?

--
Bully
Protein bars: http://www.proteinbars.co.uk

"Be who you are and say what you feel, because those who mind don't
matter, and those who matter don't mind." - Dr. Seuss

On Fri, 15 Dec 2006 11:20:53 +0100, "Pete" <phoutstra@wanadoo.nl>
wrote:

>"Curt" <curtjames@gmail.com> schreef:
>
>>> I don't think so, either. But it enhances the separation between
>>> biceps and triceps.
>
>> So we're (John Williams, Shute, yours truly) agreed that training
>> triceps doesn't give a bicep peak? Good.
>
>> It also does not enhance the separation between biceps and triceps.
>> Separation is determined by diet.
>
>Perhaps a little Brachialis development helps to seperate the bis from tris.
>
>http://www.schwarzenegger.it/gallery...lery1/ga29.jpg
>
>And eh...diet ;-O
>

I find a well tailored Jermyn Street shirt does much for the look of
the shoulders and upper arm!

Have a great weekend Dutchman - you know I intend to! ;o)

TFIF!

"Bully" <bully1@proteinbars.co.ok> schreef:

>>>> I don't think so, either. But it enhances the separation between
>>>> biceps and triceps.

>>> So we're (John Williams, Shute, yours truly) agreed that training
>>> triceps doesn't give a bicep peak? Good.

>>> It also does not enhance the separation between biceps and triceps.
>>> Separation is determined by diet.

>> Perhaps a little Brachialis development helps to seperate the bis
>> from tris.
>> http://www.schwarzenegger.it/gallery...lery1/ga29.jpg

>> And eh...diet ;-O

> ...and something in the way of genetics?

And lotsa steroids.

No really, steroids help to improve seperation. Huge muscles with low
bodyfat gives the impression that the muscles are more seperated from one
another.

So, wrt bi/tri seperation, i think we sum up;

1) Bi/tri development in general
2) Brachialis development
3) Low bodyfat
4) Genetics
5) AS

I really cant think of other factors bseides these ones.

----
Pete

Pete wrote:
> "Bully" <bully1@proteinbars.co.ok> schreef:
>
>>>>> I don't think so, either. But it enhances the separation between
>>>>> biceps and triceps.
>
>>>> So we're (John Williams, Shute, yours truly) agreed that training
>>>> triceps doesn't give a bicep peak? Good.
>
>>>> It also does not enhance the separation between biceps and triceps.
>>>> Separation is determined by diet.
>
>>> Perhaps a little Brachialis development helps to seperate the bis
>>> from tris.
>>> http://www.schwarzenegger.it/gallery...lery1/ga29.jpg
>
>>> And eh...diet ;-O
>
>> ...and something in the way of genetics?
>
> And lotsa steroids.
>
> No really, steroids help to improve seperation. Huge muscles with low
> bodyfat gives the impression that the muscles are more seperated from
> one another.
>
> So, wrt bi/tri seperation, i think we sum up;
>
> 1) Bi/tri development in general
> 2) Brachialis development
> 3) Low bodyfat
> 4) Genetics
> 5) AS
>
> I really cant think of other factors bseides these ones.
>
> ----
> Pete

Dehydration.

--
Bully
Protein bars: http://www.proteinbars.co.uk

"Be who you are and say what you feel, because those who mind don't
matter, and those who matter don't mind." - Dr. Seuss

"Bully" <bully1@proteinbars.co.ok> schreef:

>> So, wrt bi/tri seperation, i think we sum up;

>> 1) Bi/tri development in general
>> 2) Brachialis development
>> 3) Low bodyfat
>> 4) Genetics
>> 5) AS

>> I really cant think of other factors bseides these ones.

> Dehydration.

Yeah, i forgot that one.

A thinner skin also helps. HCG is supossed to do that.

----
Pete

"Bully" <bully1@proteinbars.co.ok> schreef:

>> Perhaps a little Brachialis development helps to seperate the bis
>> from tris.
>> http://www.schwarzenegger.it/gallery...lery1/ga29.jpg

>> And eh...diet ;-O

> ...and something in the way of genetics?

I really think we tend to forget how good he actually was.

There arent many Pros who can top him with this shot;

http://www.schwarzenegger.it/gallery...llery1/m25.jpg

I mean, check the Brachialis on the right arm.

And the muscle bellys on both bi/tri on the left.

Kinda gives "pump" a whole new meaning.

----
Pete

Pete wrote:
> "Bully" <bully1@proteinbars.co.ok> schreef:
>
>>> Perhaps a little Brachialis development helps to seperate the bis
>>> from tris.
>>> http://www.schwarzenegger.it/gallery...lery1/ga29.jpg
>
>>> And eh...diet ;-O
>
>> ...and something in the way of genetics?
>
> I really think we tend to forget how good he actually was.
>
> There arent many Pros who can top him with this shot;
>
> http://www.schwarzenegger.it/gallery...llery1/m25.jpg
>
> I mean, check the Brachialis on the right arm.
>
> And the muscle bellys on both bi/tri on the left.

Jeez!

>
> Kinda gives "pump" a whole new meaning.
>
> ----
> Pete

On 2nd thoughts I think it's all down to the lighting !

--
Bully
Protein bars: http://www.proteinbars.co.uk

"Be who you are and say what you feel, because those who mind don't
matter, and those who matter don't mind." - Dr. Seuss

On Fri, 15 Dec 2006 06:47:22 -0000, "Bully" <bully1@proteinbars.co.ok>
wrote:

>If you are going to try and pick JMW's post apart, at least do it without
>making a complete retard out of yourself.

If you are going to keep your nose up John's ass. At least come out
for a breath of fresh air once in a while.

Shute wrote:
> On Fri, 15 Dec 2006 06:47:22 -0000, "Bully" <bully1@proteinbars.co.ok>